Move It Monday: Practice Your Balance

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Exercise is more than just aerobics and strength training. Balance is a lesser acknowledged component of physical fitness, but it is an essential element that can dramatically reduce your risk of injury. Good balance makes everyday activities easier, but it also benefits body awareness, coordination, joint stability, reaction time, and general long-term health.

Try these exercises to feel more stable.

Move It Monday – Dance your way to happiness!

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Want to have fun and still get some cardio? We recommend a little boogie-woogie. This Monday, dance to improve your mood, your heart, and your life!

No matter what kind of dance you do – swing, waltz, tap, modern – when you dance, you move your arms and legs and strengthen your core. This adds up to great cardio, which means weight management, a stronger heart and lungs, and reduced stress.
Click here to learn all the physical and mental benefits of dancing.

Take a Break and Break a Sweat With Fun Fitness Challenges

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From our friends at Move It Monday:

This month, we’re issuing a challenge to take part in several exercises that are designed to boost your overall health. Our goal is to help people obtain the energy they need for the week, and we’re giving you the opportunity to help us achieve this mission by completing this challenge every Monday.

Issue this challenge to anyone that comes to mind, whether it’s someone from work or a friend you video chatted with over the weekend. You can even use social media to tag someone in another part of the world to do the workout.

First up on this fitness challenge is jumping jacks.

Move It Monday: Make an Appointment for Fitness

mondayFrom our friends at MoveItMonday:

Exercise is vital to a healthy life. We all know it can be difficult to make time for it with a busy schedule. This week we share some ideas to fit fitness into your daily routine. Motivate yourself this Monday to make time for a workout – and continue throughout the rest of the week.

Try these 3 tips to make sure you don’t skip fitness this week

Clear Your Head with Meditation

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From our friends at The Monday Campaigns:

This Monday, take a moment to destress with a one-minute meditation. Just one minute can help you calm your mind and clear your head!

Try one of our downloadable meditations today and start feeling more relaxed.

Are You Ready to Start Walking?

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From our friends at The Monday Campaigns:

Walking is a convenient exercise for individuals looking to incorporate more low-impact physical activity into their daily routine.

 Adopting a consistent walking routine is an important step towards an overall healthier lifestyle, but even an activity as straight forward as walking requires a little bit of planning.

First, set a daily or weekly walking goal that focuses on either distance, pace, duration, or some combination of the three. The US Department of Health and Human Services recommends able-bodied adults engage in at least 150 minutes of physical activity each week, so getting in around 30 minutes of walking a day, five days a week is a good goal to work towards.

Second, as with any new physical fitness routine, it’s crucial that you go at your own pace and aim for steady incremental progress. Dramatic changes don’t happen overnight, so trust the process, and help yourself stick with it by making your walks easily accessible.

Lastly, make sure you have the proper equipment and footwear. A high-quality pair of walking shoes with proper padding and enough space between your toes and the front of the shoe will make each step smoother. There are other features — an Achilles tendon protector, heel collar, gel or air midsole — that will ease the impact on the joints and reduce the chances of injury.

Healthy Monday: DeStress at Work

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From our friends at the Monday Campaigns:

If you need to reduce stress at your desk, look no further than a good stretch! Throughout a typical day, it’s normal for tension to build up in our shoulders, neck, and back. Doing a few simple yoga moves can help relieve that tension – and you can do it while seated in a chair! This Monday, spend a few moments stretching your muscles and letting stress go!

The benefits of exercise as stress relief are well-documented, but it’s understandable if you can’t always get up and take a walk during a stressful day. Fortunately, you can still engage in some light physical activity without having to leave your work station or desk. Any movement is good for your body as well as your mind; it will get your blood flowing and direct more oxygen to your brain.

Read more.

Get Moving for Your Mood

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From our friends at MoveItMonday:

Physical activity comes with psychological and physiological benefits that can help improve mood and manage stress.

All forms of exercise — from walking and jogging to yoga and weight lifting — can help reduce feelings of anxiety and stress.

Click here to learn more about how even low-intensity exercise can help improve your brain function and regulate your mood.

Move It Monday: Loosen Up Those Rusty Joints

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From our friends at MoveItMonday.org:

It may seem counter-intuitive, but the best way to manage and mitigate the symptoms of arthritis is by incorporating more movement — be it carefully — into your daily routine.

Arthritis is an autoimmune disorder that leads to inflammation, stiffness, swelling, and pain throughout the body and joints. The condition can be agonizing and disruptive, especially when trying to be physically active.

According to the Arthritis Foundation, when it comes to staying active with arthritis, initially approach workouts with a degree of caution and awareness, and consult a doctor or physician if you have any questions or uncertainties.

Whether you have arthritis, or simply suffer from the occasional achy joint, warm-ups, dynamic stretches, yoga, walking, and other low-impact exercises are your friends – just remember to limit your range of motion and pace yourself to reduce the risk of injury.

Check out our list of low-impact workouts and get moving this Monday.

February is American Heart Month – Find Some Time to Walk Today!

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From our friends at the Monday Campaigns:

February is American Heart Month and we’re highlighting some of the positive impacts physical activity can have on your heart. Being more active can offer many benefits to your health. It can help reduce stress, build muscles, and increase your endurance. It can also boost your heart health! Walking is something many of us do every day, several times a day. When it’s done for more than 30 minutes a day, it can be a great exercise for people at almost any level of fitness. It’s the first Monday of American Heart Month, so find some time to walk today!

Find out more about the heart health benefits of walking.